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post #1611 of 4934 (permalink) Old 07-04-2011, 08:25 AM
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Re: Workout/Staying in Shape Thread

Hey, guys just started doing a summer routine and wanted to get your thoughts on it. I'm currently just under 10 stone and am 5 foot 8 so not really too bothered about losing or gaining a lot of weight, just wanna get fit and gain a bit of muscle to compensate for any weight loss. Roughly I do the following each week:

Day One - 7.5KM Rowing (at highest level), 2.5KM Cycling, 1KM Cross Trainer
Day Two - Go for a 15 minute run, think I run around 1.5 miles each time
Day Three - 2KM of swimming
Day Four - Resistance training on weights
Day Five - Rest since I usually go out on Thursday nights
Day Six - Either resistance or football with my friends
Day Seven - Resistance if I play football, rest if not

Does this sound like a good plan to people? I'm not really bothered to alter my diet but does it sound like I'm getting enough rest to everyone? Also, is it a good idea to eat before a gym session? I always feel sick whenever I do so try to avoid doing it.
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post #1612 of 4934 (permalink) Old 07-04-2011, 11:44 AM
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Re: Workout/Staying in Shape Thread

Not enough info.


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post #1613 of 4934 (permalink) Old 07-04-2011, 02:40 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Father Flex View Post
Not enough info.
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post #1614 of 4934 (permalink) Old 07-04-2011, 11:31 PM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Rush View Post
Thanks, I'll definitely start on those first thing tomorrow morning.

Quote:
Originally Posted by JBL_Wrestling_God View Post
What are you guys thoughts on ankle weights? I do jumproping for cardio everyday and I decided I might start putting on ankle weights while I do them. I'm only a little bit hesitant because some people have told me it will negatively effect your knees. Is this rumor true? Or should I just go for it and FIND OUT THE HARD WAY?
It could effect your knees depending how active sports-wise you are. People most use ankle braces to increase their vertical, not to lose weight. I don't recommend it unless you're over the age of 18, because if you aren't, you can completely damage your growth spur. If it's to lose weight, no.

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post #1615 of 4934 (permalink) Old 07-05-2011, 10:12 PM
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Re: Workout/Staying in Shape Thread

I'm 18 years old and my goals are to get more strength in my legs overall and increase my vertical. I'm already 6"3 so my growth spurt is basically done I'd say and I'm not really worried about that. I just want overall more strength and put on more muscle in my legs. Not trying to gain weight really. I'm 6"3 180 and I'm just tring to gain overall more muscle mass but also stay lean and ripped at the same time. I play basketball and just do jumprope for my main cardio routine when not playing basketball and decided I'm going to try the ankle weights I've had for sometime now.


http://www.youtube.com/watch?v=3fU_8kJeXeE

^ I've been doing this ab workout lately basically every other day. This or the P90x ab ripper I think are nice solid ab workouts that you can do in 15 minutes or under. My only problem is my diet consist of a lot of high calorie but high protein foods. I eat a lot of rice and chicken that my mom cooks which is nice for the protein and carbs. But the calorie fats I think are somewhat killing me in order to gain abs. You can somewhat see my abs when I flex them because I'm pretty lean. However I want to get the 6pack where you can see them without flexing. Can I work around my high protein\calorie\fat diet and just boost it up in cardio and try burning it off? Or it's a must to have a strict strict diet to get 6 pack abs?
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post #1616 of 4934 (permalink) Old 07-06-2011, 08:01 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by JBL_Wrestling_God View Post
Can I work around my high protein\calorie\fat diet and just boost it up in cardio and try burning it off? Or it's a must to have a strict strict diet to get 6 pack abs?
You need a low bodyfat %.

That involves a caloric deficit if you currently can't see your abs. So if by 'high calorie diet' you mean a diet in which you're in caloric surplus, don't expect to see abs until you start cutting. General rule of thumb if they start to show at around 12-13% bf (give or take) and they look really defined at 9-11%. Obviously diet and training dependant.

There is absolutely nothing wrong with getting in a decent amount of fats, either. Just make sure a good portion of them are EFA's.

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Last edited by i$e; 07-06-2011 at 08:04 AM.
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post #1617 of 4934 (permalink) Old 07-06-2011, 10:48 AM
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Re: Workout/Staying in Shape Thread

I needed to come down to 7% to get great ab definition so it's entirely dependent on your genetics. Since I don't desperately need them 365 days a year, I usually float about 9-10%. But yeah, as long as fat layers the skin, abs won't be fully visible.

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post #1618 of 4934 (permalink) Old 07-06-2011, 05:21 PM
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Re: Workout/Staying in Shape Thread

Brutal genetics, 7% seems low as fuck for abs. Fair enough for getting there, though.

I'm good at 10 personally.

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post #1619 of 4934 (permalink) Old 07-06-2011, 07:21 PM
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Re: Workout/Staying in Shape Thread

I'm more around 12-14% myself, if I had to estimate.


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post #1620 of 4934 (permalink) Old 07-07-2011, 06:44 AM
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Re: Workout/Staying in Shape Thread

I'm clearly the fattest here, boom. Mine was around 16-18% iirc. Probably worse now.


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